Looking for feedback on some time trials so far this week. Since I am fairly new at swimming I have been training for and competing at 200yd and below. But now I am trying to do longer swims and experimenting.
Yesterday I did a good warmup and then a 500yd free near maximum intensity. My time was 8:40. Then I did a cooldown 500 after several minutes recovery and swam a 9:30. This was very relaxed and I was only 50 seconds slower. That to me does not make sense as I would expect the cooldown to be considerably slower. Then today I did a 1000 and I went out very relaxed and swam an 18:10.
My question is shouldn't my high intensity be more like 20-25% faster than low intensity? I would expect to at least be under 8:00 for high intensity....no?
Is techinque rewarded that much over power in distance events?
hoffman,
I noticed you don't have a significant fall off going from 100 to 200 and 200-500 like I do, yet you are a sprinter. So maybe technique is helping you out more than me.
I am 42. These would be some of my typical main sets in a 100 ft pool.
1 length 5 sec rest
2 length 10 sec rest
3 length 15 sec rest
4 length 20 sec rest
5 length 25 sec rest
6 length 30 sec rest
5 length 25 sec rest
.....back down to 1.
30x 2 lengths on 1:30. try to hold all at 1:00.
10x200yds try to hold 3:30 pace with 1 min rest.
4x500
Then I also do some speed, ***, kick, zoomers, etc....
I just break it up different ways to get around 2000 yds. I don't have a team or coach, so I don't have a big bag of tricks here. The fly hurts my back so I stay away from that.
I see myself as a sprinter, but I feel that the distance will force me to develop an efficiency that translates back to short distance. Ultimately I would like to really drop my 100 into the low 50's and don't think I can just muscle it.
I was able to hold 10x100 at a 1:30 pace on 2 minutes. This was a major accomplishment for me. I guess I can try cutting it down to 1:55 and see what happens.
I also did a few tri relays last summer and really enjoyed it. I have a killer team and I am the weak link, so I would like to improve or they might go swimmer shopping on me!
hoffman,
I noticed you don't have a significant fall off going from 100 to 200 and 200-500 like I do, yet you are a sprinter. So maybe technique is helping you out more than me.
I am 42. These would be some of my typical main sets in a 100 ft pool.
1 length 5 sec rest
2 length 10 sec rest
3 length 15 sec rest
4 length 20 sec rest
5 length 25 sec rest
6 length 30 sec rest
5 length 25 sec rest
.....back down to 1.
30x 2 lengths on 1:30. try to hold all at 1:00.
10x200yds try to hold 3:30 pace with 1 min rest.
4x500
Then I also do some speed, ***, kick, zoomers, etc....
I just break it up different ways to get around 2000 yds. I don't have a team or coach, so I don't have a big bag of tricks here. The fly hurts my back so I stay away from that.
I see myself as a sprinter, but I feel that the distance will force me to develop an efficiency that translates back to short distance. Ultimately I would like to really drop my 100 into the low 50's and don't think I can just muscle it.
I was able to hold 10x100 at a 1:30 pace on 2 minutes. This was a major accomplishment for me. I guess I can try cutting it down to 1:55 and see what happens.
I also did a few tri relays last summer and really enjoyed it. I have a killer team and I am the weak link, so I would like to improve or they might go swimmer shopping on me!
